Friday, January 18, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest

RAC Meet- this weekend

6 x 75 @ 1:45- 25 kick build, 25 drill, :10 rest, 25 swim (same stroke as 25 drill) build to FAST
Then, right into 3 sets of:
1 x 75 IM drill @ 1:30
3 x 25 swim build to FAST @ :40, except #2 is kick build to FAST
1 x 150 swim free (backstroke in 2nd set) @ 2:30, pretty good negative split
No additional rest between sets. Check HR after 3rd set.

Finish up with...
8 x 1/2 pool sprints @ :30- work the breakout on odds, work the finish on evens
100 easy drill before you get out.

Do some HW tonight & get excited for the meet. See you at UMBC!


CBAC Meet- next weekend
6 x 75 @ 1:25- 25 choice free drill, 50 drill-kick NO FREE
9 x 50 @ 1:00 swim/kick by 25's, desc 1-3's (1st 3 free; 2nd 3 are choice; last 3 are NO FREE)
Then, right into...
4 sets of:
2 x 100 @ 1:45- different by set)
1 x 150 swim STRONG negative split (free @ 2:15 in odd sets, backstroke @ 2:30 in even sets)
No rest between sets, check HR after each 150.
3 x 300 swim free @ 5:30 desc 1-3 to something juicy!
1:00 rest, check HR

Finish up with 4 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 @ 1:00 kick FAST for time- add up your 50 times for 200 kick total
100 easy drill after 4th set, then...
1 x 200 kick all out FAST for time!

100 easy drill before you get out. Do an excellent job on your HW this weekend, check the blog for Sun & Mon workout, and get excited for the meet next weekend. Have a great day!